5k

5k, normal route, 27:15.

5x5 back squat

5x5 back squat
225
245
245
245
235

More AMRAP hell

20 minutes AMRAP of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 rounds on the money.

Finished up with some squats followed by some box jump work.

200M intervals

6x200M intervals, 1:00 recoveries.

Lynne, +1 Clean and Jerk

Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups

5,5,5,5,4=24 this time vs. 25 last time.
13,13,13,13,12 (64) vs. 74 last time.

Both numbers dropped significantly the last two times I did this - I wonder if my shoulder is still tweaked and I'm compensating for it?

+1 Clean and Jerk
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Managed six rounds for a total of 21 reps. That was hard!

Run, Forrest, Run!

About 3 miles, about 27 minutes. Ugly. Hot and sticky. Felt like crap.

Clean and Jerk, deconstructed

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

19:38. Last time was 22:00.

Finished up with some ab work.

Muscleups, Thrusters

30 muscleups for time

8:41

1x7 Thrusters

185, 185, 195, 205(f), 205, 185, 185

1RM deads, 3RM weighted pullups

Deads at 365, 385, 395, 395, 365, 365, 365
Pulls at 35, 45, 55, 65, 65, 45, 45

Finished up with several minutes of jumprope practice

Nancy

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

21:16. Last time I have this posted on the main site, I have a time of 17:58 posted. Guess I'm slacking, time to kick it back into gear. On the plus side, I did a little bench today and it went well, minimal shoulder pain.

Hang power cleans, core

7 rounds of 1RM of hang power clean
165, 175, 185, 195, 195, 185, 185

Finished up with 4 rounds of:
30 ball situps
25 back extensions
@ 7:49

Bodyweight Mile

Carry bodyweight 1 mile.
26:26, PR

Front squats and situps

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up

30:30.

Second day of crappy efforts. Some of the folks posting on the main site were posting times of 16 minutes. WTF?

Did some more shoulder rehab, it's starting to feel good.

10K

10K run
59:33, and suffered the whole freakin' way. That was ugly.
9:36 miles. Couldn't seem to get a groove going. Bleeding heel blister. Yech.

Eva

5 rounds for time of:
800M run
70# dumbbell swing, 30 reps
30 pullups

Scaled to 3 rounds, 34:23.

Finished up with some shoulder rehab work - rotator cuff stuff and some very light presses.

CFT, Randy

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squat @ 325 (failed at 335)
Shoulder Press @ 95 (weird shoulder tweakage, couldn't even move 145)
Deadlift @ 405

CFT 805. Happy with the squat and DL numbers, though...

"Randy"
75 pound Power snatch, 75 reps for time

10:00 on the nose

One handed stuff

2 rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

30:15, and wicked hard! The other folks at the gym kept looking at me like I was molesting a goat or something...

AMRAP 400M runs and max reps pullups

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 runs, all in the 1:35 to 1:45 range, pullups at 15, 10, 10, 8, 10. All rounds done with a moderately serious hangover...

Working to correct a ROM problem with my pullups - I'm not getting all the way down on most of them, particularly when done for time.

Vanity:
5x5 bench press @ 185, 185, 175 (6), 175, 175
Pec deck: 8@100, 7@120, 5@140

Thrusters, cleans, SDHPs

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Managed 7 rounds.

And then the other side...

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Managed 3 rounds plus the HPSUs of the fourth. Then I got to the bottom of the last HSPU and got thoroughly stuck.

Finished up with some squats:
5@135
5@225
4@275
2@295
1@315
12@135